Zepbound Protein Calculator

The Zepbound Protein Calculator estimates your daily protein needs based on your weight, activity level, and diet goals. This tool helps individuals using tirzepatide preserve muscle mass and support weight loss without losing strength. Whether you are maintaining weight, actively losing fat, or building muscle, this calculator provides personalized targets to keep you healthy. It ensures you get enough nutrients while your appetite changes.

Enter your current weight
Select the unit used for weight
Activity influences protein needs — higher activity → higher protein
Choose the main goal you're working toward
Weekly dose in mg (e.g., 5 mg/week). Used for context — does not change the formula automatically.
Used to estimate protein per meal
Move right to increase recommended protein (useful during aggressive weight loss or heavy lifting)
If checked, protein target is based on estimated lean body mass (uses a simple formula).

How Daily Protein Intake Is Calculated

Daily Protein Intake represents the specific amount of protein required to protect your muscles while taking Zepbound. This calculation adjusts standard needs to account for the rapid weight loss caused by the medication.

Daily Protein = body_mass_kg × protein_factor × slider_multiplier

Where:

  • body_mass_kg: Your weight in kg, or lean body mass if selected.
  • protein_factor: A value between 1.0 and 2.0 based on your activity and goal.
  • slider_multiplier: An adjustment of 0.9, 1.0, or 1.15 for weight loss intensity.

First, the tool converts your weight into kilograms and optionally reduces it to estimated lean mass. Then, it assigns a protein factor based on your specific goals, such as losing fat or gaining muscle. Finally, it applies a slider multiplier to ensure you eat enough protein to prevent muscle wasting during fast weight loss. This method provides a scientifically grounded target to optimize your health.

What Your Daily Protein Intake Means

This number tells you exactly how many grams of protein to eat every day to stop your body from burning muscle for energy. It is your personal target to stay strong while the medication helps you lose weight.

Lose Weight: If you are in a caloric deficit, aim for the higher end of the range, typically 1.5–1.8 g/kg. This helps you burn fat instead of muscle.

Maintain Weight: To keep your current muscle mass, a target of 1.0–1.2 g/kg is usually sufficient for sedentary to light activity.

Gain Muscle: If you are actively training and building mass, you may need 1.6–2.0 g/kg to repair and grow tissue effectively.

Pro Tip

Try to split your total protein evenly across 3 to 5 meals. Eating about 30-40 grams of protein at a time helps your body use it best for muscle repair.

This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional or a registered dietitian before starting a new diet or supplement regimen, especially when taking medication like Zepbound.

Track your intake closely and adjust your targets if you feel weak or notice muscle loss. Staying consistent with your protein goal is key to long-term success.